6 x 3 push jerk
- leave 1 rep in the tank
- rest 3 min btw sets
- no touch and go

AMRAP 7:00

3 Hang Squat Cleans @60/42.5
9 Bar Facing Burpees

• Goal: Tough effort. Barbell loading should be light enough to perform sets quickly and UB each round.
• Rx+: @70/47.5kg

A) Floor Press
8 x 3 every 60s.
- Slightly Heavier than last week - approx 65%
- 2-3 Warm-up sets

B)
Supinated Grip Inverted Rows
3 x 12-15. Rest 60s.
- Rx+: Feet Elevated

Zercher Squat
5-4-3-2-1+. Rest 2:00
- Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max.
- Option: 5 x 5 building in weight as form permits.

Back Squat
Build to a heavy 1 in 8 sets. Rest 2:00
- Sets of 5,4,3,2,1,1,1,1
- Goal: +2.5-5kg PR
- Option: 5 x 5 building each set as confidence allows

2 Rounds:
30 total Barbell Reverse Lunges @70/45kg
20/15 Cal Row
Rest 3:00
- Goal: Very hard effort, unbroken Lunges on the first set.
- Rx+: @85/60kg

Floor Press:
Build to a 1RM in 6 sets. Rest 2:00
- Option: Floor Press 4 x 8-10. Rest 60s.

3 rounds for time:
12 Deadlifts @70/50kg
9 Hang Power Cleans
6 Push Jerk

• TIME CAP = 9:00

6 x alkavalla 2 minuutilla

2 rinnalleveto kyykkyyn, aloita @60% ja rakenna maltilla

2 min x 7
1 Power clean + 1 Squat clean + 1 Push jerk + 1 Split jerk
@65-70%